Camargue

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Senior Accredited Psychotherapist London UK and ketobenefit7 who are now Following.

The Rhone River begins above Lake Geneva [Lac Leman] and flows southward through France to the Mediterranean. At its mouth it is transformed into a vast marshland called the Camargue. If you stopped at ‘marshland’ and thought of Shrek’s swamp, think again. The Camargue is acres of shimmering water, waving grasses, grazing cattle, ‘salt pans,’ mariculture, and rice meadows inhabited by wild white horses, black ‘fighting’ bulls, and hardy people. The Romans were here early on and they taught the people how to harvest salt from the shallows. Rice production grew after a Marshall Plan project to promote the grain in the Camargue. White rice was planted, but over time, the rice grains became red. No one knows why. But did you know that flamingoes are pink because they eat shrimp that eat certain algae? Flamingoes live in the Camargue, along with hundreds of other species of birds. And did you know that Mary Magdelane lived there, along with Sara the Black Madonna? So legend tells us. The Camargue is a magical place, so different from the glitzy tourist spots along the coast that it might be in a separate country. If you can’t visit there, then at least enjoy the food from the Camargue.

The menu for today includes the flavors of the Mediterranean coast and the products of the Camargue.

Olive-Pepper ScrOmelette:  144 calories 9 g fat 2 g fiber 10 g protein 5 g carbs [3 g Complex] 27.4 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I asked Dear Husband for a new omelette idea, and he suggested these flavors straight out of Provence.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.  ½ oz bell pepper, steamed and diced 1 black olive, pitted and chopped  1/8 oz [by mass] goat cheese/chèvre, diced/crumbled 1 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the eggs [salt may not be needed due to saltiness of olives]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your optional beverage and take the optional previously-made smoothie from ‘fridge.

Camargue Bowl:  288 calories 4 g fat  10 g fiber 23.5 g protein 29 g carbs 98.5 mg Calcium  PB GF  This meal is all about the flavors and products of the central Mediterranean coast of France, the Rhone Delta: vegetables from sunny gardens, garbanzo beans [introduced by the Berbers], shrimp from the shallows, and Camargue rice from the salt marshes. HINT: This recipe serves 2 [two] and it is worth making the whole thing.

1 ½ cups Mediterranean Vegetables, without chickpeas  1 cup chickpeas 4.5 oz shrimp, shelled, tails removed, cut in ½” pieces if large ½ cup cooked red Camargue rice

Drain and rinse the chickpeas, if canned. Gently heat the Vegetables and chickpeas until warm. Place the shrimp on top. Cover the pan and heat further until the shrimp are cooked, about 6 minutes. Stir in the cooked rice and heat through. Heap the servings into bowls and love it.

Comparing Plans: Plant-Based Diet

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

What is a Plant-Based Diet? Some say it is the healthiest way to eat. Close to the ground, low on the trophic scale, this way of eating does not mean that you become a vegan or vegetarian. One way to picture it is that any meal, as well as an average of meals for a week, features more plant products than animal products. When I look at a recipe to decide if I can code it “PB” [meaning plant-based], I consider the mass [‘weight’ to you non-science types] of the animal ingredients compared to the plant ingredients. If all the plants out-mass the meat/eggs/fish, then I’ll call it plant-based. You might wonder if you should include some of the new meat-substitutes for this diet. I’d say no: some of them are very high in fat. One way to get more plants into your diet is to challenge yourself to 30-Per-Week. To see how well this way of eating parallels the Fast Diet, view the chart. There are many PB meals in the Archives.

Is this food allowed on this diet…Plant-based On Fast Days
Fatty Animal protein: beef, lamb, porkNoYes
Lean Animal protein: chicken, turkey~2 sv/weekYes, preferred
Eggs Up to 3/ week Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: rice, wheat products, pasta, cereal grains Yesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYesYes 
Seafood protein, especially with Omega-3 fats~2 sv/weekYes 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt A few times/weekSome 
Vegetable oils: olive, canolaIn moderationin moderation
Animal fat: butterNo in moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat Not muchNo 
Protein plant-basedYes. lots 
Higher fiberYes Yes
Daily Carb intakeNot a factorKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNONot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days

Our plant-based breakfast has only 1.5 eggs [that’s 2.7 oz — well within the limit] and as much vegetables and fruit as egg. The dinner has a ‘garnish’ of meat and many-times-more vegetables and rice. Both recipes are a good introduction to a diet of less meat and more vegetables.

Basquaise Sauce ScrOmelette: 153 calories 8.4 g fat 1.5 g fiber 10 g protein 8 g carbs [7 g Complex] 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Basquaise Sauce takes eggs to a new level and it is so easy to use if you already have a batch in the refrigerator or freezer.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.   2 rounded Tablespoons Basquaise Sauce  1 oz pear OR ¼ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a non-stick saute pan which has been spritzed with non-stick spray. Whisk the eggs with salt and pepper to taste and 1 Tbsp of the Basquaise Sauce. Pour into the pan. As the eggs just begin to set, spread remaining Basquaise Sauce over the egg. Leave the omelette flat or fold and continue cooking to your liking. Plate with the fruit and serve the beverage of your choice. Have a spicy day.

Tandoori Chicken and Vegetables: 265 calories 5 g fat 9 g fiber 20 g protein 32.6 g carbs 99.5 mg Calcium PB GF  TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/quarter cup

2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli florets 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed  2 oz carrots, sliced ¼” thick or use ‘baby carrots’ cut in quarters ¼ cup brown rice, cooked ¼ c tandoori sauce, store-bought 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1.5 two-oz eggs70-calorie whole-grain bread 
bell pepper + black olivessmoked salmon + whipped cream cheese
goat cheese/chèvre cucumber or Swedish Cucumber Salad
strawberriesstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

Mediterranean Vegetables https://wordpress.com/post/fastingme.com/10035 cold roast beef + pickled beets
garbanzo beans/chickpeascornichons or dill pickles
shrimpDijon mustard
Camargue red ricesourdough rye bread
Sparkling waterSparkling water

Hometown Heroine: Queenstown

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to healthtofitness and thinrr who are now Following.

Laura Ingersoll was born on September 13, 1775 in Great Barrington, Massachusetts. Her father was a patriot who fought for the American cause in the Revolution against Britain. Who is this woman and why do these mundane facts matter? The Ingersoll family moved to the Niagra Peninsula of Ontario, where Laura married a Canadian named Peter Secord. The marriage caused Laura to side with the Canadians = British when the War of 1812 started, especially since her husband was wounded fighting the Americans at the Battle of Queenstown. “Who is this woman???” you demand. After losing at Queenstown, the Americans still tried to occupy Canadian lands along their border. [Remember: the US was not fighting Canada. Attacking Canada was a proxy for Britain.] Somehow, on June 21, 1813, Laura heard Americans planning to attack an English stronghold at a town called Beaver Dams. Thinking to warn Lt. James FitzGibbon of the plans, she set out to walk to his fort. According to her account, Laura walked through trackless forest, fording four rivers before arriving at the British fort after dawn — or was it after dark?. During her “20 mile walk” she had evaded sentries and been ‘abducted’ by First Nations scouts who escorted her the last part of the way. She told of the impending attack. Two days later, American troops were ambushed on the road and defeated by First Nations fighters and English soldiers. Laura Secord had saved the day! At least that’s what the history books say.** FitzGibbon never mentioned her in his dispatches. Multiple times, Laura, her husband, and her son petitioned the Province for a pension to reward her deed. No go. After the war was over, when either neither side won or they both just stopped fighting, Secord was held up as a hero and her story was embellished with many folksy touches. [My Canadian friends contend that Canada defeated the US in the War! Umm. No.] At long last, during a State Visit in 1860, Edward, Prince of Wales, heard about Laura and he sent her 100 Pounds Stirling [$255 USD/$325 CAD as reward. 100 years after her walk, a chocolatier in Toronto began selling his wares under the name “Laura Secord.” There’s fame for you. **I am not denying that Laura Secord made a difficult trek for the purpose of warning the British. The real story is so different from the myth-making of later writers that it is risible. The Parson Weems Effect took her story and ran with it. We know how she got to the fort on June 22, but I want to know how she returned home….

Laura Ingersoll Secord was born in English-held North America, and aided the English in 1813, so we will have a very English breakfast. Our dinner includes Canadian ingredients and was designed for a Canadian friend.

Toad in the Hole: 157 calories 1.4 g fat 2 g fiber 9 g protein 50 g carbs [8.5 g Complex] 28 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary CookbookHINT: make the batter the night before to save time in the morning.

Y. Pudd batter: one 2-oz egg ½ cup white whole wheat flour ½ tsp salt ½ cup fat-free milk Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup of the batter per person. HINT: The remainder can be frozen in 1 cup or ¼ cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

To prepare the breakfast: 1 chicken breakfast sausage [@ 50 cal/link] ¼ cup Yorkshire Pudding batter, well beaten [prepare the batter the night before and refrigerate] 2 oz pear or apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Heat the oven/toaster oven to 425F. Cook the sausage, using a bit of water in the bottom of the pan since the sausage will render no fat. Pour out any remaining water from cooking the sausage. Spritz 5 holes of a mini-muffin pan with non-stick spray. Dice the sausage or slice into 20 pieces, and put four bits of sausage in each muffin hole. Beat the batter until it is foamy, adding crumbled sage. Pour the batter into the pan over the sausage bits. Pop the pan into the oven for 15 minutes. Slice the fruit, prepare optional beverage, and settle down to a quickly-prepared, fun-to-eat meal.

Lillian’s Dinner: 300 calories 4 g fat 9 g fiber 34 g protein 33 g carbs 94 mg Calcium   PB GF  Here is a meal that I designed for Canadian Friend Lillian P. P. when she flirted with the idea of Fasting. The vegetables would be from her garden, of course. A very simple meal with lots of food. TIP: You could cut the cod down to 4 ounces and the garbanzoes to 1/3 cup if you lack a large appetite.

5 oz cod fillet 2 oz beets, sliced or diced 2 oz carrots, cut as coins 2/3 cup garbanzoes

Bake the cod for 10 minutes at 400F OR pan-fry it on a cast iron skillet for 4 minutes per side. Cook the beets and carrots separately by boiling. Serve the garbanzoes warm or at room temperature.

Anne de Bretagne

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Brittany/Bretagne has long been a land apart. In the Neolithic, people constructed menhirs and the remarkable field of Standing Stones at Carnac. Once, it was called Armorica — a name that shows up in the North-Central coast being called “Cotes d’Armor.” Despite the 56 BCE Roman invasion, the native people still clung to their local language. Next came Celtic people from England, displaced by the incoming Angles and Saxons from Germany. This solidified the affinity between the Bretons and their neighbors across the English Channel in Cornwall — some place-names and the languages are similar. The Frankish Empire rolled over the land, creating the early nation of France, but as the centuries turned, Bretons had their own government, language, coinage, and were exempted from the onerous Salt Tax because they harvested that precious commodity near Guerande. Perhaps this is why the Bretons prefer their butter to be salted. Brittany was a [mostly] independent Duchy from the 900s, governed by an hereditary nobility. Until 1514. The only heir to Duke Francois II was his daughter Anne de Bretagne. She had been engaged many times, but now the duchy was in the hands of a 14-year-old girl, making her a pawn in the game of thrones. The prior King of France had declared during negotiations with her father that the French king should have a say in whom Anne married. So King Charles VIII married her himself in 1491, when she was 15 and he was 20. They were happy together, but had no surviving children at the time of his death in 1498. Anne, age 22, returned to Brittany as Duchess, but of course she had to marry again. The next king of France was her cousin-in-law, Louis XII, which made Anne Queen of France for the second time. Their’s was also a happy union, producing two daughters. Anne was an accomplished administrator, patroness of the arts, and an avid reader. She scribed and read official documents to her unlettered husbands. Had she lived past the complication of her last childbirth in 1514, who knows what mark she would have made in history. Upon her death, her daughter Claude married the future king, Francois I, forever joining Brittany to the nation of France.

Every Breton will tell you that the ‘crepe’ began in Brittany — a fact hotly disputed in Normandy. In Brittany itself, there is discord about the name: in the North and West of the region, they are called ‘galettes,’ while everywhere else they are ‘crepes.’ I use galette to designate the savory ones made of buckwheat, whereas I call the sweet dessert ones ‘crepes.’ Both our breakfast and our dinner today involve galettes. Not at all difficult to prepare at home.

Egg-Mushroom Galette/Crepe: 153 calories 6 g fat 2 g fiber 9 g protein 17 g carbs [11.3 g Complex] 39 mg Calcium NB: The food values given above are for the egg crepe and fruit only, not the optional beverages.  PB  This is yummy and very filling. The eggs are creamy, the mushrooms are earthy, and the crepe is nutty. 

1 galette/savory crepe   one 2-oz egg  1 oz mushrooms, chopped  1 Tbsp chives, chopped 1 tsp thyme generous dash of granulated garlic 1 oz raspberry OR strawberry  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the crepe. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn eggs out on the crepe and fold the galette over the egg. Plate the fruit. Sip your beverages and have a very fine day.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium   PB  Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home.  NB: It is easier/quicker if you prepare the galettes/crepes in advance.

This is really yummy!

2 buckwheat galettes/crepes   ½ cup Leek & Bacon Filling ** 2 oz fresh tomato, diced and seasoned with basil or thyme + salt

**Leek & Bacon Filling:  Makes 1½ cups  Excellent in galettes and mixed with eggs. 2 oz American streaky bacon, uncured 3 cups leeks, cleaned and sliced cross-ways 1 clove garlic, chopped ¼ c Gruyere 2 tsp mayonnaise Saute the bacon until it is almost crisp. Remove from the pan, blot, and slice cross-ways. Saute the leek and garlic in the pan with the bacon fat until the leeks are limp. Take off heat and immediately stir in the cheese and mayonnaise. Ready to use

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven. Delicious!

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
pear OR appleBasquaise Sauce
Yorkshire Pudding batterblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

5 oz cod filletchicken breast meat + zucchini + eggplant
fresh beetsbroccoli + bell peppers + carrots
carrotplain yogurt + brown rice
garbanzo beans tandoori sauce, purchased: 1/2 cup = 140 calories
Sparkling waterSparkling water

The Canaries

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Breaking habits support who is now Following.

The Canary Islands lie off the NW shoulder of Africa, 71 miles out to sea. They were first settled in pre-history by unknown people, perhaps fisherman blown off course. The Romans, venturing beyond the Pillars of Hercules, arrived in the 1st century CE and found ruins built by previous settlers. They also found lots of ‘dogs of great size.’ Pliny said that the islands were thus named “Island of Dogs,” or “Canariae Insulae.” Berbers from Morocco called on the islands in 999 CE, but departed. When the Spaniards came in the 1400s, they found a native population living a stone-age life. Eventually the eight islands became the last port of call for Spanish ships headed across the Atlantic or down the coast of Africa. Columbus stopped there on September 6 before sailing West to ‘the Indies.’ Spanish sailors took as pets the little yellow birds that lived on the islands, calling them “canaries.” Back in Europe, the Canary Birds were bred for color and singing ability, and they became the status pet of the rich and famous. In the 1800s, the birds were a fad pet for the masses. Around 1913, John Scott Haldane proposed that small mammals or birds could detect deadly Carbon Monoxide gasses in the air of coal mines. The small animals would sicken or die when the air quality was degraded by undetectable toxic gasses, hence the ‘canary in the coal mine’ as an early-warning system. Today the islands are an autonomous region of Spain. Although the indigenous Guanche language is extinct, Silbo Gomero, a whistled communication method of the Island La Gomera, is being taught in some schools.

The Romans would have recognized the ingredients of our breakfast, and the dinner reflects the tastes of Morocco.

Roman Breakfast: 149 calories 3 g fat 3 g fiber 9 g protein 28 g carbs [21 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  Though my Roman Breakfast is not the morning meal, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1st century BCE. The meal is satisfying and flavorful. Try it.

1 Pan Muffin** OR 0.75 oz whole wheat bread 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz]   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine.  HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium 1 cup Bob’s Red Mill 10-grain hot cereal mix  1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 1/3 cup sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake/pan muffin.  [use 4 Tbsp batter to bake in a muffin tin for Slow Days]

Moroccan Tuna: 278 calories 1.4 g fat 7 g fiber 34 g protein 20.4 g carbs  129 mg Calcium  PB GF  Moroccan spice blend can really add zest to a simple meal. 

4 oz tuna steak [frozen tuna steaks at the supermarket are good]  Moroccan spice blend  or ground cumin or mint 1/3 cup white beans, rinsed and drained   1 slice preserved lemon OR 1 slice fresh lemon per person: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro AND  ½ of a clementine

Rub tuna generously on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all as pleases your eye.

Tomatoes

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

80,000 years ago, there was a wild plant in Ecuador, Solanum pimpinellifolium, which produced red fruits the size of a cherry. Seeds spread by animals/people traveled south and north, to Peru and Mesoamerica. By 7,000 years BP [Before Present as geologists say], there was a larger tomato being cultivated in Mexico, where they entered the local cuisine. Post Conquest, the Spanish took tomatoes and other local food plants back to Spain. Not so fast! European botanists recognized them to be members of the Nightshade Family, which they equated with poison. Not only were people leery of tomatoes, there was even the legend that tomatoes were the ‘Forbidden Fruit’ of the Garden of Eden, and you sure don’t want to eat that! By the mid 1500s, tomatoes were being grown as a curiosity in Italy and in 1694, the tomato had arrived as a recipe in a cookbook. In September of 1820, a local promoter of good agriculture, Col. Robert Gibbon Johnson, let it be known that he would eat tomatoes, Solanum lycopersicum, from his garden in Salem County, New Jersey, USA. A throng of locals showed up to watch him sicken and keel over in agony. He didn’t die, of course, and people accepted the tomato as a new addition to their cooking. Is there a cuisine between Latitude 45N and 45S that does not use tomatoes? I think not. Although some people associate nightshades with arthritis, the tomato is GOOD for you — high in Vitamin C, Potassium, and the antioxidant lycopene. The United States is the largest producer of tomatoes in the world and ‘Better Boy’ is one of the most popular in home gardens, while other gardeners opt for heirloom varieties.

It was not difficult to choose today’s meals. These tomato dishes are so good to eat that I do hope you will try them. Whenever tomatoes are ripe in your area, eat some fresh.

Tomato-Curry ScrOmelette: 148 calories 8 g fat 3 g fiber 11 g protein 9.5 g carbs [8 g Complex] 78 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  This delicious recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. Kenney-Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1½ oz strawberries dollop of plain, fat-free yogurt  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

Tomato Soup w/ Sandwich 289 calories 5 g fat 5.6 g fiber 16 g protein 30 g carbs 210 mg Calcium  PB GF  Comfort food can also be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 3 servings, so it is worth the time to make enough to freeze for later, rather than making a single serving.

Cook Soup: 1 tsp olive oil 2½ cups onions, chopped 1 cup carrot, thinly sliced 1 tsp fresh thyme or ¼ tsp dried thyme 3 cloves garlic, chopped black pepper 28-oz can whole tomatoes, coarsly chopped with juices 1¼ cup unsalted chicken or vegetable stock ¼ tsp salt

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add the tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich: 1 slice 70-calorie bread [such as Nature’s Own] ½-oz slice Swiss cheese from the deli ½ oz ham, 97% fat free

Cut the bread in half. Cut the cheese in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350F until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the top cheese becomes melted and might start to brown.

Finish Soup: 1 tsp ricotta or small-curd cottage cheese 1 tsp plain non-fat yogurt Puree the cooked soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg1 two-oz egg + mushrooms 
chives + thyme
1 buckwheat galette [savory crepe]
strawberry OR apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

4 oz tuna steak + Moroccan spice blend2 buckwheat galettes/savory crepes
white beans, canned leeks + bacon + garlic
preserved lemon OR fresh lemonGruyere cheese + mayonnaise
peas OR broccoli OR green beanscarrot + broccoli + cauliflower OR tomatoes
Sparkling waterSparkling water

The Bench on the Back Porch

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

In South-Central Pennsylvania, where my family originated, there is a traditional piece of furniture: a bench on the back porch. The fancier front porch faced the road or street in town. It might have comfortable rocking chairs on which to sit in the evening, watching the world go by and conversing. The more simple back porch was tucked into the ell of the house, facing the garden. Furniture there was more utilitarian and in my experience it included a wooden bench about 6′ long. The bench was painted and had been built by an earlier ancestor who had perhaps built the house. I like to imagine an ancestress, perhaps my great-grandmother Annie Ely Bertholet [1850-1919] or her mother-in-law Hannah Mattis Berthelot [1818-1853], coming out of her hot, dark kitchen in Oley on a summer day, to sit on the bench, with her back to the brick or stone wall of the house. Was she taking a coffee break? No, she would be pitting cherries in July and peaches in August, peeling apples in September. She would be shelling peas or stringing beans or shucking corn in season. Working, yes, but in a pleasant location where she could feel the breeze and enjoy the hummingbirds in the Trumpet Vine. My mother inherited the bench, using it to store cushions for the terrace furniture. And now the bench is mine. It lives inside and serves as a plant stand in the Sun Room during the winter. It is in retirement after many, many decades of service on the back porch.

The summertime ingredients for today’s meals can be shucked, pitted, peeled, and cut while sitting on the Bench.

Corn Scramble: 130 calories 7.6 g fat 1 g fiber 10 g protein 6 g carbs 44 mg Calcium   PB GF  If you enjoyed corn on the cob for dinner previously, and cut off some of the kernels, then that’s what goes into the eggs. What a fine late summer meal!

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  2 Tbsp/ ½ oz cooked corn kernels 1 Tbsp chives    1 oz peach   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Put the corn and snipped chives into a non-stick pan spritzed with cooking spray for long enough to heat them. Whisk the eggs with salt and pepper then pour over the corn and scramble to your liking. Plate with the peach. If possible, enjoy your breakfast on the porch.

Minestrone Soup:  1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium  ½ cup = 73 calories 1.5 g fat 2.6 g fiber 4 g protein 14 g carbs 43 mg Calcium PB  GF [if you use GF pasta] This recipe can be doubled easily, and it is a fine dinner soup for a hot Summer day. Prepare it in the cool of the morning so it can be served in the evening.   

1 tsp olive oil
1 cup onion, chopped
2/3 cup carrot, chopped 
½ cup celery, chopped
2 cloves garlic, chopped 
3 slices pepperoni, chopped 
Prepare these ingredients as described, and put into a sauce pan together.
Cook over medium heat until onions begin to wilt. 
½ cup sweet potato, cubed
½ cup zucchini, diced 
½ cup mushrooms, chopped
2 cups crushed tomatoes 
¾ cup small white beans, canned
lots of sage and rosemary, chopped
1 cup water 
2 cups chicken broth/stock
Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes



NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated 
salt and pepper to taste
Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg + 10%-fat cream1.5 two-oz eggs 
yellow curry powder + cooked brown riceyellow curry powder
smoked haddockfresh tomatoes
asparagus + nutmegstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

sole or perch fillets + scallionsolive oil + onion + garlic +canned whole tomatoes
96% fat-free ham, sliced at delicarrot + thyme + low-salt chicken/vegetable stock
70-calorie whole-grain bread1 slice 70-calorie whole-grain bread + Swiss cheese
Worcestershire sauce + carrots + beets 97% fat-free ham + ricotta + plain non-fat yogurt
Sparkling waterSparkling water

Cuvier

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to betterweightloss29 who is now Following.

In 1800, the field of ‘science’ was fairly new. One had a day job and dabbled in natural science. Ben Franklin and the Comte de Buffon in the 1700s were such men. Georges Cuvier broke the mold. His work as a naturalist earned him a professorship at the Musée National d’Histoire Naturelle, during the French Revolution. He maintained the post during Napoleon’s reign and into the Empire. In that time, he became the most knowledgeable person in the Western world in the field of vertebrate paleontology. Paleontology was a new field too. Since it is the study of fossils, that assumes that fossils are the ‘preserved remains of ancient life’ as my textbooks used to say. This was not everyone’s assumption. Many people of that time thought that ‘fossils’, such as shells, were mere designs in rock to confuse the unwary and unwise. Further, the idea that entire species of animals had lived and become extinct was considered to be anti-religion. Yet Cuvier made a career of studying and identifying fossil bones and promoting the idea of extinction as scientific fact. Continuing the work of Hutton and Smith [correlation], Cuvier studied the layers of rock that rimmed the Paris Basin. He concluded that the area had once been a warm shallow sea, and that the rock strata changed over time — in direct opposition to prevailing thought. So well-known and widely-published was his work [Cuvier would work on 9 projects at the same time] that scientists from all over would send him fossils to identify. It was said that he could name the original animal from seeing one bone or one tooth. The only time he was stumped was by the first dinosaur fossil — no one had ever seen that before! Then next time you visit a natural history museum, think about Cuvier’s contributions to our knowledge of the ancient world.

During his hours of study in the Paris Basin, perhaps Cuvier packed a lunch of cheeses and sausage meat. Those are the core of our breakfast. Even though he was a student of bones, he had used fossil shells to help him to correlate the layers of rock across the Paris Basin. Our dinner can be served in clam shells on his birthday, August 23. Cuvier was a ‘catastrophist‘ and his way of eating was a catastrophe. Very slim as a young adult, he became very fat at maturity. We can admire his scientific intelligence but not his nutritional choices.

Charcuterie Bake: 137 calories 10 g fat 1 g fiber 11.4 g protein 8 g carbs [6.6 g Complex] 37 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesGF  One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast.

One 2-oz egg ½ oz chorizo sausage ½ Tbsp chevre cheese, the creamy type ¼ tsp Dijon mustard herbes de Province 1½ oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice, then cream it together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Stuffed Clams:  262 calories 7.5 g fat 5 g fiber 28 g protein 34 g carbs 423 mg Calcium  PB GF– if using GF bread crumbs  If you served stuffed clams to guests, they would not consider themselves to be ill-used. The inspiration for this dish was a meal at the Georgetown Inn, Georgetown, PEI, Canada.

1 oz red bell pepper, slicedIn a small pan, cook the pepper in a small amount of water. Reserve water.
2½ oz [½ medium] tomato
1½ purchased turkey meatballs
Chop the pepper, dice the tomato, dice the meatballs.
4 oz asparagus OR
2½ oz broccoli florets OR
 2½ oz carrots
Choose your vegetable and prep it for cooking. Add water to the pan in which you cooked the red pepper, then put in the prepped vegetable.
½ c [2 oz] clams, diced
½ slice 70-cal bread, diced
1½ Tbsp plain non-fat yogurt  garlic powder, thyme, salt, pepper
Combine these with the chopped pepper/tomato/meatballs, and gently stir to combine.
2 oz carrotsHeap into two [2] large, clean, empty clam shells or oven-proof dishes which have been lightly sprayed with cooking oil. Bake 10 mins at 350F while you cook the vegetables.
½ Tbsp Parmesan cheese
Sprinkle cheese on the stuffed clams in the last minutes of baking.
Plate with the vegetables.

Coco

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Gabrielle Chanel was born on August 19 in 1883. Her father placed her in a church orphanage at age 12, where the nuns taught her to sew. There the young girl was impressed with the plain lines of the Romanesque architecture and the ornate fabrics in the garb of the priests. On her own at age 19, Gabrielle became a hat-maker, with cabaret singing as a side hustle. Audience members called her “Coco” after a song she sang frequently. Using money from her polo-player boy friend, Coco opened a hat shop in Paris in 1910. In her hands, hats were stripped of feathers and bows, looking more mannish and very modern. The shop was such a success that she was able to pay back all the loaned money — Coco was fiercely independent in everything she did. A dress shop followed, and her styles became le dernier cri for modern Parisiennes. Over the decades, Coco Chanel became a major force in fashion, an influencer and style mavin. Chanel’s hallmarks were fluid fabrics such as jersey; the sailor shirt; pants for women!; knitted twin sets; the signature suit with the boxy jacket; and the little black dress with pearls. Fashion was never the same once Coco began changing the rules. Elegant, ground-breaking, stylish, comfortable clothes…what more does one want? Well, then there was WW2… Was Coco Chanel a Nazi collaborator? So it seems. Do with that as you will.

Coco makes me think of cocoa, so I’ll give you some beverages that contain cocoa yet make it possible to maintain Chanel’s slim profile. The dinner is also slimming and elegant.

Mocha Cafe au Lait: 65 calories  4 g fat 1 g fiber 4.4 g protein 10 g carbs [1.5 g Complex] 168 mg Calcium  PB GF  High in Calcium, this has 4.5x the protein and 5x the Calcium for only 10 calories more than Black-ish coffee. Some might call this a mocha latte, since it is made with regular coffee instead of espresso. So what.

½ cup cocoa milk [½ cup skim or whole** milk + 1½ teaspoons unsweetened cocoa powder] ½ cup hot black coffee ½ level teaspoon sugar

**values when using whole milk: 87 calories 4 g fat 0.5 g fiber 4 g protein 9.4 g carbs 140 mg Calcium

The night before, put the milk and cocoa powder in a jar with a tight lid. Shake it well, then put in the refrigerator over-night. TIP: It is necessary to combine the cocoa powder and milk hours before, since they do not readily mix. Next morning, shake the coffee-milk well, and warm it in the microwave or in a hot water bath on the stove. Pour the coffee into a large [one cup+] cup or mug. Pour in the warm cocoa milk and sugar. Use a frother to whip up the milk and coffee. Elegant.

Cocoa-Banana Smoothie: 250 calories  4 g fat 6 g fiber 14 g protein 44 g carbs 405 mg Calcium  PB GF  If you were in a hurry, this makes a complete breakfast meal. Lots of protein to keep you going. Lucious and chocolatey. Or, this could be a lunch on a Slow Day.

1 cups fat-free milk ¼ cup/ 2 oz regular tofu OR 2 Tbsp/1 oz part-skim ricotta 2.5 oz banana 2 Tbsp cocoa powder 1.5 deglet noor dates, minced 4 ice cubes grated nutmeg

Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Grapefruit-Avocado Salad: 289 calories 20 g fat 6.4 g fiber 18 g protein 15 g carbs [14.5 g Complex] 75.5 mg Calcium   PB GF  This is delicious, nutritious, and satisfying. Real food. Good food.

1 two-oz egg, hard-boiled 2½ oz avocado [this was half an avocado], sliced in 4 pieces 4 sections of pink grapfruit 1¾ cups lettuce, sliced/shredded 1 oz cooked chicken breast [you could substitute 4 shrimp for a meatless meal] ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado. 

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
chorizo + creamy chevrecooked corn kernels
Mustard + herbes de Provencechives
peach
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

Clam meat, fresh, frozen or canned + Parmesan cheeseolive oil + zucchini + pepperoni
Tomato + red bell pepper + Garlic powder carrot + celery + small pasta + onion
½ slice 70-calorie whole grain bread + thyme crushed tomatoes + mushrooms + garlic
Purchased Turkey meatballs + Plain, non-fat yogurtsmall white beans + sweet potato + Parmesan
Sparkling waterSparkling water

T.E. Lawrence

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Blox Food who is now Following.

Thomas Edward Lawrence was born on August 16, 1888, offspring of a nobleman and the family governess. His parents and siblings, moved to Oxford where Ned was schooled. He loved history and on a study-abroad in Syria, Lawrence hiked 1000 miles to examine Crusader Castles, about which he wrote a book in 1910. Along the way, he learned Arabic and immersed himself in the culture. Ned put his archeology knowledge to use on a dig in Syria, 1910-1914. Wishing to help the war effort, Lawrence was posted to Cairo. He was the liaison between the English army and the Arab rebels who were fighting to overthrow the Ottoman Turks. Lawrence made a name for himself with the daring, unsanctioned, and successful strike against the Turks in the capture of Akaba. While flush with his successes, Ned Lawrence was disturbed by the knowledge that his Arab allies and friends were fighting to free the land from foreign rulers, while his English commanders were fighting the Turks so that Britain could expand its Empire. In 1926, his wartime autobiography, Seven Pillars of Wisdom, was published. Later in life, Lawrence refused a knighthood because the British would not consider an Arab State. He was made famous by journalist Lowell Thomas in the 1920s and the 1962 film Lawrence of Arabia, where he was portrayed by 6′ 4″ Peter O’Toole.

Lawrence was a little man, only 5′ 5″, slim and fit. On a Fast Day, we eat little meals so you can remain slim and fit. Since Lawrence was not following the army’s playbook, we will enjoy an ‘improper’ breakfast. The dinner would have hit the spot with his Syrian-Arab allies.

Improper English:  148 calories 2 g fat 5 g fiber 11.4 g protein 37.6 g carb 24.5 mg Calcium NB: the food values shown are for the plated foods only and do not include the optional beverages.  PB GF – if using GF bread or eliminating the bread. A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs, cold toast, and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

¼ cup baked beans one oz 3%-fat ham ½ of a 2.5” diameter tomato 1 oz mushrooms 1 oz apple or a few grapes  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cut the tomato around its equator and put one half away for another use. Salt the tomato and put under the broiler until it softens. Cook the ham and mushrooms in the same pan to heat through. Warm the beans – perhaps in the microwave. Toast the bread and brew the optional hot beverage. Pour the optional smoothie and plate everything. Cheerio!

Felafel with Red/Green Salad: 287 calories 14.5 g fat 9 g fiber 11.6 g protein 29 g carbs 113 mg Calcium  PB GF  Looks great, tastes great, SO healthy. Win-win-win.

5 felafel patties   1 cup baby spinach leaves ½ cup red cabbage slaw** ¼ c pickled beets, sliced or cubed ½ hard-boiled egg, chopped 1 tsp olive oil + 1 tsp lemon juice

**Red Cabbage Slaw makes 2 cups, serves 3-4

2 c. thinly sliced red cabbage 1 Tbsp finely chopped red onionPrepare and set aside.
1 Tbsp plain yogurt, drained1 ½ tsp apple cider vinegar1 tsp sugar or maple syruppinch dried dillpinch celery seed2 pinches Kosher saltfreshly ground pepper Drain 3 Tbsp plain nofat yogurt through paper toweling for 15 minutes. Measure 1 Tbsp into a large bowl, then whisk in these ingredients.
Add the cabbage and red onion and toss to combine.
Serve immediately or refrigerate until serving.

Thaw the felafel patties and warm them. If unbaked, heat them in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the lemon juice and oil, then toss the salad vegetables in the dressing. Top with the felafel and the chopped egg. Quick and easy.